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  6. Fruit salad vs. Navy bean raw

Fruit salad vs. Navy bean raw — In-Depth Nutrition Comparison

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How are fruit salad and navy bean raw different?

  • Navy bean raw has more copper, folate, vitamin B1, magnesium, iron, vitamin C, vitamin B2, vitamin B5, vitamin B6, and phosphorus than fruit salad.
  • Daily need coverage for copper for navy bean raw is 34% higher.
  • Navy bean raw has a lower glycemic index (39) than fruit salad (54).

Fruit salad, (peach and pear and apricot and pineapple and cherry), canned, juice pack, solids, and liquids and Beans, navy, mature seeds, sprouted, raw are the varieties used in this article.

Infographic

Fruit salad vs Navy bean raw infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 5.7% 3.3% 10% 9.4% 17% 3.8% 6% 0.65% 20% 0%
Magnesium Magnesium Calcium Calcium Potassium Potassium Iron Iron Copper Copper Zinc Zinc Phosphorus Phosphorus Sodium Sodium Manganese Manganese Selenium Selenium 72% 4.5% 27% 72% 119% 24% 43% 1.7% 53% 3.3%
Contains less SodiumSodium -61.5%
Contains more MagnesiumMagnesium +1162.5%
Contains more CalciumCalcium +36.4%
Contains more PotassiumPotassium +164.7%
Contains more IronIron +672%
Contains more CopperCopper +612%
Contains more ZincZinc +535.7%
Contains more PhosphorusPhosphorus +614.3%
Contains more ManganeseManganese +170.2%

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 11% 10% 0% 0% 2.8% 3.2% 6.7% 3.2% 6.2% 0% 0% 2.3% 0%
Vitamin C Vit. C Vitamin A Vit. A Vitamin E Vit. E Vitamin D Vit. D Vitamin B1 Vit. B1 Vitamin B2 Vit. B2 Vitamin B3 Vit. B3 Vitamin B5 Vit. B5 Vitamin B6 Vit. B6 Vitamin B12 Vit. B12 Vitamin K Vit. K Folate Folate Choline Choline 63% 0% 0% 0% 98% 50% 23% 50% 44% 0% 0% 99% 0%
Contains more Vitamin AVitamin A +∞%
Contains more Vitamin CVitamin C +469.7%
Contains more Vitamin B1Vitamin B1 +3445.5%
Contains more Vitamin B2Vitamin B2 +1435.7%
Contains more Vitamin B3Vitamin B3 +242.7%
Contains more Vitamin B5Vitamin B5 +1456.6%
Contains more Vitamin B6Vitamin B6 +607.4%
Contains more FolateFolate +4300%
~equal in Vitamin E ~mg
~equal in Vitamin D ~0µg
~equal in Vitamin B12 ~0µg
~equal in Vitamin K ~µg
~equal in Choline ~mg

All nutrients comparison - raw data values

Nutrient Fruit salad Navy bean raw DV% diff.
Copper 0.05mg 0.356mg 34%
Vitamin B1 0.011mg 0.39mg 32%
Folate 3µg 132µg 32%
Magnesium 8mg 101mg 22%
Iron 0.25mg 1.93mg 21%
Vitamin C 3.3mg 18.8mg 17%
Vitamin B5 0.053mg 0.825mg 15%
Vitamin B2 0.014mg 0.215mg 15%
Vitamin B6 0.027mg 0.191mg 13%
Phosphorus 14mg 100mg 12%
Protein 0.51g 6.15g 11%
Manganese 0.151mg 0.408mg 11%
Zinc 0.14mg 0.89mg 7%
Potassium 116mg 307mg 6%
Vitamin B3 0.356mg 1.22mg 5%
Fiber 1g 4%
Polyunsaturated fat 0.011g 0.407g 3%
Vitamin A 30µg 0µg 3%
Calories 50kcal 67kcal 1%
Selenium 0.6µg 1%
Fats 0.03g 0.7g 1%
Carbs 13.05g 13.05g 0%
Net carbs 12.05g 13.05g N/A
Calcium 11mg 15mg 0%
Sodium 5mg 13mg 0%
Saturated fat 0.004g 0.085g 0%
Monounsaturated fat 0.005g 0.052g 0%
Tryptophan 0.064mg 0%
Threonine 0.258mg 0%
Isoleucine 0.273mg 0%
Leucine 0.442mg 0%
Lysine 0.35mg 0%
Methionine 0.064mg 0%
Phenylalanine 0.31mg 0%
Valine 0.316mg 0%
Histidine 0.172mg 0%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
13% 86%
Protein: 0.51 g
Fats: 0.03 g
Carbs: 13.05 g
Water: 86.15 g
Other: 0.26 g
6% 13% 79%
Protein: 6.15 g
Fats: 0.7 g
Carbs: 13.05 g
Water: 79.15 g
Other: 0.95 g
Contains more ProteinProtein +1105.9%
Contains more FatsFats +2233.3%
Contains more OtherOther +265.4%
~equal in Carbs ~13.05g
~equal in Water ~79.15g

Fat Type Comparison

Fat type breakdown side-by-side comparison
20% 25% 55%
Saturated fat: Sat. Fat 0.004 g
Monounsaturated fat: Mono. Fat 0.005 g
Polyunsaturated fat: Poly. Fat 0.011 g
16% 10% 75%
Saturated fat: Sat. Fat 0.085 g
Monounsaturated fat: Mono. Fat 0.052 g
Polyunsaturated fat: Poly. Fat 0.407 g
Contains less Sat. FatSaturated fat -95.3%
Contains more Mono. FatMonounsaturated fat +940%
Contains more Poly. FatPolyunsaturated fat +3600%

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Fruit salad - https://fdc.nal.usda.gov/fdc-app.html#/food-details/174670/nutrients
  2. Navy bean raw - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169139/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.